General Tips & Substitutions
When it comes to cakes, they are typically high in carbs and low in fat. This is because the main ingredient is flour. And while they will contain some kind of oil or butter to help keep them moist, it is not going to be a huge amount.
When we add protein powder to cake recipes, there are a few things to keep in mind:
- Add Fat. Protein will dry out your cake, but fat will keep is moist. Instead of trying to keep your cakes completely fat-free, make sure you add some butter or oil to the recipe. Without fat, youre going to have a very dry cake.
- Use a leaving agent. If youre opting for protein powder to replace some of your flour, you dont want your recipes to fall flat. Since you are removing a lot of the gluten, make sure you utilize baking powder in your cake.
- Lessen the bake time. Protein powder bakes up faster than flour, so your cakes will become overcooked when you make the substitution. When protein powder is involved, check on your cakes before the recommended bake-time is up. Id much rather pull them too early rather than wait until they are overcooked and dried out.
There are lots of tips & tricks I can give you, but the best thing to do if you aspire to bake with protein powder is practice. Check out my high-protein recipes here. I do my best to provide tons of notes and tips to make things as easy as possible for you.
What Type Of Protein Powders Are Best For Baking
Depending on how much protein powder you use, the taste/texture of whatever you are making can change slightly. The brand you use can also impact the final result. The key is finding recipes that will pair well with the overall taste and texture of the protein powder you use. We compared the taste, flavor, and texture of your top protein powders to give you an idea of how to use each one.
Whey/Casein blends are our favorite due to being almost undetectable in foods. Still, we know this may not be an option for everyone due to allergies and preferences. With that said, there is no single best protein powder for baking its all about your personal preferences and taste.
Finding the best protein powder for baking can turn into an expensive problem. We suggest buying several sample packs if its your first time baking with protein powder. Most samples are single servings and will be enough for one recipe so you can taste test which powder works best for you before you commit to the full size.
Vanilla Protein Powder For Baked Goods
Vanilla protein powder tastes good with all sorts of baked goods, such as protein bars, muffins, cookies, pancakes, cakes, and more. This protein flavor fits almost all recipes and can easily be used as a flour-substitute.
However, sometimes its not a great idea to use it as a complete substitute for flour, as its scent and taste are rather strong and recognizable. So, if you arent a big vanilla fan, skip this choice.
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Does Heat Destroy Whey Protein
Direct, long-lasting heat causes your body to have a difficult time absorbing and utilizing the protein because it causes amino acid bioavailability, which is the bodys inability to absorb and utilize the protein. Despite the fact that whey protein concentrate cooked at 164 degrees Fahrenheit for 5 minutes retained 80% of its solubility, it becomes more difficult to digest at temperatures above 167 degrees Fahrenheit.
Beginner Tips For Baking With Protein Powder
When baking with protein powder, there are a few things to keep in mind to make your desserts turn out as rich and delicious as the less healthy versions. For example, using protein powder as a substitute for flour in a recipe can work great, but too much protein powder could cause your baked goods to come out a little tough.
Some recipes will turn out better with more added protein than others, so sometimes a little trial and error is in order. Generally speaking, you don’t want to substitute more than a third of the flour in a recipe. Recipes should include moisture and fats to prevent the treat from drying out.
While most of these recipes use whey protein, many protein powder recipes can substitute for plant-based or vegan protein powder instead. Likewise, it is a matter of experimentation and determining what proteins meet your tastes and nutritional needs.
Add more protein to your diet by trying one of these convenient ways to bake with protein powder.
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Healthy Cookie Dough Balls
For lots of us, cookie dough brings back warm memories. But cookie dough isnt exactly healthy.
Thats because it often contains tons of sugar and oil not to mention raw eggs. Yuck.
My Cookie Dough Balls are a great way to satisfy your sweet tooth and skip the food poisoning.
Youre using maple syrup for natural sweetness. This offsets the bitterness of the dark chocolate chips.
Meanwhile, the peanut butter adds a nice creamy texture. And the oat flour provides texture.
With a treat like this, who needs real cookie dough?
Healthy Baking Substitution Tips
- Be mindful of coconut flour! It is 3x more absorbent than regular flour, and when combined with protein powder, it can dry out recipes.
- You can replace 2 T of sugar with ½ t vanilla extract.
- If choosing a liquid sweetener like honey or agave, the exchange is 2:1. So for every 1 cup of sugar, you will need ½ cup honey or agave.
- Honey is acidic. Add ½ t baking soda for every 1/2 cup honey to ensure you get a rise out of bread, muffin, and cupcake recipes.
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Protein Powder Recipes: Tips & Faq
Im really glad youd like to try one of my protein-packed recipes! Because I receive the same questions over and over, Ive assembled them into this Tips & FAQ page. If your question isnt answered below, please leave it in a comment on the specific recipe that youre interested in, and Ill respond there!
PROTEIN POWDER QUESTIONS What protein powders do you recommend?The three I use the most are Bobs Red Mill soy protein isolate , Jamie Easons Lean Body for Her vanilla whey concentrate, and PlantFusion vanilla bean. I prefer these because they have a very high amount of protein with minimal fat and sugar. They also dont have any strange aftertastes, which I absolutely love!
If I want to substitute XYZ protein powder for the one youve listed in the recipe, should I measure by volume/scoops or by weight?To start, make sure your protein powder follows the substitution guidelines listed above! If it does, then measure by volume and the weight of your protein powders scoop, not mine. For example, my carrot cake protein muffins recipe calls for 2 scoops of Jamie Easons Lean Body for Her vanilla whey concentrate. If you wanted to substitute your vanilla whey protein powder that weighs 35g per scoop, youd use 2 scoops instead.
Satisfy Your Sweet Tooth With Desserts
Say goodbye to the days of feeling restricted or stopping yourself from enjoying a sweet treat. Brownies, cake, cookies, ice cream, and more if youre craving it, theres a good chance you can make a healthy, protein-packed alternative! Swapping out some flour for a scoop of protein powder is one of the easiest ways to take a healthy spin on your favorite dessert. The next time you find yourself craving something sweet, try making an alternative with protein powder instead.
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What Does Cooking With Protein Powder Entail
Creating and following recipes that include cooking with protein powder is more complicated than you might think. Its similar to when people add flour to a recipe if you add too much, youll have to counter that dryness with water, eggs, butter, milk, or another wet ingredient.
Cooking with whey protein powder can be especially tricky since it can make a recipe even drier. In that case, other types of protein powder, like hemp or casein, might be easier for first trying out a recipe. Cooking and baking is already a case of trial and error, so be patient when first trying out protein powder in recipes .
No matter the protein powder you use, its going to have some level of absorbing power. It just depends on the flavor and texture youre trying to achieve. Most sources suggest having a more substantial proportion of other dry ingredients compared to protein powder. Again, this is because protein powder absorbs moisture much more .
Some examples of wet ingredients you can use can be fruit purees, milk, mashed banana, egg whites, Greek yogurt, cream cheese, applesauce, or canned pumpkin .
Best Practices For Baking With Protein Powder
Not all protein powder is created equal, and this is especially true when it comes to baking. Pea protein has a stronger taste which may mean you need to use less for some recipes, while too much whey can turn any baked good into cardboard. The key to baking with protein powder is to use the correct amount.
After creating 300+ protein-packed recipes, weve learned a thing or two about making healthy meals taste good. Heres our best advice for those just starting to bake with protein powder.
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Whey Isolate + Concentrate Blend
Many whey protein products on the market are a blend of whey concentrate & isolate, so I mixed the two to test the result.
Baking With a Whey Isolate & Concentrate Blend
Brand Used: Dymatize + Bobs Red Mill
Result: Its no surprise that the blend of whey concentrate and whey isolate resulted in a very dry cupcake considering the previous tests produced the same result.
Tips: No matter which type of whey protein you use for cakes, be sure to eliminate any other protein sources and lessen the time in the oven to prevent it from drying out.
Cooking With Protein Powder: Does Heat Destroy Whey
Have you ever tried cooking with protein powder?
For those following a higher protein diet aimed at lean muscle growth or fat loss, whey protein is definitely a worthwhile supplement to make use of.
It provides your body with an extremely high quality source of protein for supporting muscle recovery and growth its extremely convenient and will help to streamline your overall meal plan throughout the day and its also incredibly versatile and can be used to make an endless number of different shakes, desserts and other recipes.
A common concern that often comes up, however, is the issue of cooking with protein powder.
Many people are under the impression that excessive heat will denature the protein content, damage its nutritional value, and reduce its positive effects in the body.
But whats the real truth here? Can you cook with protein powder or should it be kept cool?
Does Heat Destroy Whey Protein? The Simple Answer
So, does heat denature protein powder?
The simple answer is that yes, it does.
However, this is NOT a bad thing and it does NOT reduce the overall effectiveness of the protein in your body after you consume it.
So yes, when you cook your protein powder over high heat, that 3D protein structure will be slightly broken up and damaged, but this is the same thing your body does after you ingest any regular protein source anyway.
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Does Heating Whey Protein Destroy It
Specifically, direct, long-lasting heat damages amino acid bioavailability, meaning it your body has a harder time digesting and using the protein. Whey becomes harder to digest at 167+ degrees Fahrenheit, though whey protein concentrate cooked at 194 degrees Fahrenheit for 5 minutes retained 80% of its solubility.
What Happens When You Cook Whey Protein
When its heated, the molecule can unfold or break apart. This is what your body does to build up your muscles. When you cook meat, it is denatured, which means that it is no longer the same as it was before you cooked it.
So, if you want to get the most out of your protein, you need to cook it in a way that denatures the proteins, so that they can be broken down and digested by the body. The best way to do this is to use a high-temperature cooking method, such as a slow-cooker or pressure cooker.
These types of cooking methods allow you to control the temperature and time of the cooking process, as well as the amount of time it takes for the food to reach your desired temperature.
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Can Pea Protein Be Used In Baking
Available as isolates, concentrates and flours, pea protein can meet a variety of needs in bakery items. Another advantage of using pea protein in bakery products is that it can replace potential allergens such as wheat, dairy and egg. This sets it apart from many other plant proteins, including soy, wheat or whey.
What Are Todays Most Popular Protein Powder For Baking Models
There are many protein powder for baking items accessible today for men and women seeking quality and reliability. Every protein powder for baking model follows the same essential premise. But they appeal to various users.Its no secret that certain products appeal to specific populations. What if you could see which products were the most popular across all consumers? You can, and weve got the list. Check out our collection of products that appear to appeal to all ages, genders, and locations.
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How Do You Use Whey Protein In A Cake
It doesnt absorb enough moisture to be used alone in baked goods, which is why it has a nice fine grind. To make brownies with moist cake-like texture, youll want to substitute just a third of the powder for water.
If youre looking for a high-protein, low-fat alternative to milk protein, look no further than almond milk. Its a great source of both protein and fat, and its low in saturated fat and cholesterol. You can also use it as a thickener in smoothies, or add it to soups and stews.
What Happens To Protein Powder When Heated
When protein is heated, it can denature- this means the protein molecules unfold or break apart. This is what your body does to protein anyway, breaking down the amino acids and digesting protein. Your body will absorb the amino acids just like it would in shake form .
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Casein + Whey Isolate Blend
Blends of both whey & casein are very popular, but there are two main variations Ive found: one that utilizes just whey isolate, and one that utilizes both whey isolate AND concentrate. This one is the former.
Baking With a Whey Isolate + Casein Blend
Brand Used: Quest Nutrition
Result: The structure of this cupcake was great overall but ended up being too dry.
Tips: The addition of casein helps this cupcake retain moisture, but it still ends up too dry from the whey isolate. To compensate, youll want to bake these cupcakes for a few minutes less than the recipe calls for.
Can I Make This Mug Brownie Vegan
Easily make this brownie vegan by replacing the eggs with applesauce or extra milk.
Even though this recipe already has milk, if you omit the egg or egg white, you will need to compensate for the extra liquid needed.
Start with 1 tablespoon of milk or applesauce, and add more ONLY if the batter is too thick.
Texture-wise, the brownie will be super gooey and moist, more like a lava cake.
Taste-wise, it will be as the normal version!
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How To Make Amazing Baked Goods Using Protein Powder
As you may know, for two years I owned a company that made gluten-free protein pancakes, so I like to consider myself an expert in the area of baking with protein powder. I spent a good portion of my time in research mode, making baked goods with whey, pea, and rice protein. Some turned out great, even more, turned out as epic failures.
But over time Ive developed a few guidelines that ensure that most of my protein baked goods turn out well. If you follow these guidelines, you should end up with something pretty awesome.
Why Youll Love This Recipe
- This recipe can be made in one bowl and one pan! Yay for minimal clean-up.
- These brownies dont have any flour, so theyre gluten-free + grain-free.
- The added protein helps to curb the blood sugar spike you typically get when eating sweets like brownies.
- Sure, these brownies are loaded with healthy ingredients but no one will even know! They are still so rich and fudgy.
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Is Egg White Protein Powder Replacement For Egg Yolks
Things can get a bit tricky if the recipe demands whole eggs.
The composition of egg whites and egg yolks is entirely different. While egg whites have high protein content, yolks contain a lot of fat.
You can use 1/4 cup of egg protein to replace one egg, or you can leave the yolks out of the recipe.
Remember that omitting the source of fat will change the final results your baked goods will be denser and drier.
Suppose you dont have a problem with cholesterol , and you need the perfect texture of your cake. In that case, you can make egg replacement by combining three tablespoons of egg protein and one tablespoon of vegetable oil for each egg in your recipe.